CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

CFBA TOTAL

WOD

After a proper warm up you have 3 attempts at each lift to find your 1 rep max. Score is total weight of each max lift combined.

Snatch

Push Jerk

Squat Clean

Bench Press

BASELINE ALL OUT!!!

SWOD

With a 10 minute time limit complete the following

10-20-30-40-50-40-30-20-10

Double Unders (complete each set unbroken)

 

WOD

Baseline (ALL OUT)

400m Run

40 Squats

30 Sit ups

20 Push Ups

10 Pull Ups

 

Use the rest of class to work on skills, and or address mobility issues.

Twice as Nice

SWOD

Wall Ball Maze x3

 

WOD

2 rounds; each round is 10 minutes in length. You have 1 minute to perform as many reps as possible at each station. After the last movement you must run 400 meters, your rest period will begin after you complete the run.

1. Pull Ups

2. Wall Balls

3. Knees to Elbows

4. Box Jumps

5. Push Ups

6. Double Unders

7. Burpees

400m Run

Score is total reps completed.

 

CrossFit Total

WOD

After a proper warm up you have 3 attempts at each lift to find your 1 rep max. Score is total weight of each max lift combined.

Back Squat

Press

Deadlift

Last done on 12/2/11.

Rest Day

Time to roll out, stretch, and get out and enjoy this awesome winter weather.

Championship Saturday!!!

Today, the CFBA Tag Team Titles are back on the line!!! So come get some.

Happy Birthday Adam!!!

SWOD

Deadlift 5,5,5 (40,50,60%)

 

WOD

2 Snatches 95#/65#

3 Rounds for time

19 Game style push ups

8 Pistols

1 Wall Climb

This WOD is to be done like AIR FORCE. Start the WOD with 2 snatches then perform 2 snatches every minute on the minute until all 3 rounds are complete.

***Registration is NOW open for the 2012 CrossFit Games!!! So don't procrastinate and wonder about how well you could do. Jump in feet first and kick some a$$.

 

HQ WOD

SWOD

2 min L-sit hold/max broad jump x 5

 

WOD

For Time

30 HSPU

40 Pull ups

50 KB Swings 1.5 pood/ 1 pood

60 Situps

70 Burpees

 

"Fire Down Below"

SWOD

Press 5,5,5 (40,50,60%)

 

WOD

4 rounds for time:

100m Bear Crawl

50 Squats

"Need more Kettlebell"

SWOD

Turkish Get Up x10

 

WOD

3 rounds for time:

20 Kettlebell Swings 55#/35#

20 Goblet Squats

20 Clean and Jerk (alternating arms)

100m Farmer's carry *

*Pinch grip 35# plates for men, 15# plates for women.

 

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